Get out in front of aging with basic exercise and workout activities

Candia resident Peter Hubbard, 85, is a strong advocate for physical activity, especially as we age.

“There’s a lot of research and data that shows that muscle density and mass declines as we age, but we can better maintain it with exercise,” Hubbard said. “Exercise has been shown to extend life and allow you to do things you couldn’t do when you were older. You don’t have to lift all that heavy stuff, and neither do I.” I hope you aim, but if you keep working out and lifting weights, you can live into your 60s, 70s, and 80s, and your quality of life will improve.

This Sunday, Hubbard will compete in the Powerlifting USA New Hampshire State Championships at 9am at Dover’s Lift Free or Die Gym.

There are squats, bench presses, and deadlifts, but Hubbard only participates in bench presses. Hubbard’s goal is to exceed his 200 pounds on the bench. Mr. Hubbard’s wife, Nona, 61, will attend all three events.

Although it takes at least three months to prepare for such a competition, Mr. Hubbard goes to the gym and stays physically active all year round.

Hubbard is an example of how to keep your body strong and healthy as you enter your Golden Age.

It’s never too late to get in shape

According to Caroline A. Schepker, Ph.D., a physiotherapist specializing in physical therapy, rehabilitation and sports medicine at Wentworth Douglas University, the aging process realistically begins in your late 20s, with most people in their 40s or 50s. It is said that it does not become noticeable until one’s age. Dover Hospital.

“Usually at the age when people start noticing that they feel a little stiffer, a little more sore, a little less muscle mass,” she says. “The best time to start prevention is in your 20s and 30s, when you’re maximizing muscle mass and mobility.”

Additionally, Schepker said it’s never too late to start things like mobility training and strength training.

“And that could mean working with a physiotherapist, an athletic trainer, or a personal trainer to develop a full-body strength and conditioning program that also works on mobility, just flexibility and range of motion.” added Schepker.

“There are three categories of general prescriptions for physical activity, whether it’s sports, simply going to the gym or exercising on your own,” Schepker said. “One is aerobic exercise, also known as cardiovascular exercise, the second is resistance or strength training, and the third is flexibility and balance. It’s a combination of those three.”

From a fitness standpoint, the ideal week is 2-3 days or 150 minutes total of cardio, strength training at least 2 days a week, and range of motion at least 2 days a week.

The most common problem in Schepker’s view is pain, most of which comes from the spine and lower back, followed by the lower back, knees, and shoulders.

“Usually it’s due to a relative lack of core coordination,” she says. “Even the most healthy and active people can forget about their core muscles and how to optimally activate them to stabilize the spine. So maybe that’s what we’re seeing in the older, more active athletes’ population. “

To stretch or not to stretch?

Schepker said stretching is actually one of the potentially controversial topics.

“If you look closely at the research on stretching, some people say you should stretch and some people say you shouldn’t,” she says. “I think the reason it’s complicated is because it involves not only stretching, but also mobility and range of motion training, and there’s a right place for all of that.”

Schepker said research and studies show recommendations that connective tissues such as tendons and ligaments naturally begin to stiffen as people age.

“Our joints generally become a little stiff and lose range of motion, so stretching and range-of-motion therapy are important,” she said.

Although daily practice is preferred, the American College of Sports Medicine recommends that adults 65 and older stretch at least three times a week.

“The way they recommend doing this is to stretch all the major muscle groups—the hips, the core spine, the muscle groups surrounding the shoulders—and hold the stretches for at least 10 to 30 seconds,” Shepker says. said Mr. “For large muscles like the hamstrings, it can take up to 60 seconds. But continuing the stretch is called static stretching and is generally done after physical activity or sort of alone. On the other hand, it’s more important to do more types of stretches before physical activity, which increases active range of motion rather than holding stretches statically. ”

Schepker said active range of motion includes things like slowly moving through a joint’s range of motion.

“It’s like moving all the joints in that range, like turning your arms, swinging your arms, turning your hips,” Shekpah said.

How should people over 65 approach physical activity?

Below is a table summarizing the American Heart Association and ACSM recommendations for frequency, intensity, and type of training for those 65 and older.

“Some older people with exercise and fitness backgrounds may find these guidelines reassuring and feel a sort of independence in following them,” Schepker said. “For people who have questions or concerns about how to incorporate cardio, strength training, flexibility and balance, it’s usually best to start by talking to their doctor or talking to their job. with a physiotherapist or athletic trainer.”

Schepker said working with a physiotherapist or athletic trainer is a good way to develop the program yourself, familiarize yourself with some concepts, and then be able to do it independently. .

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